Relay this past Saturday was great success. Teams were all pretty even and the competition was friendly but there was some competition for sure. The results were as follows:TEAM "A" - Kirsten Dezort, Loretta Clark, Mike Barron, Susan Beach @ 1:44:55TEAM "B" - Dennis Sowinski, Maureen Wicks, Patricia Mombourquette, Lynn Faubert, Lance Allin @ 1:47:39 TEAM "C" - Jim Mitchell, Jennifer Rogers, Jeff Hodgson, Joan Rannie - The "J" team @ 1:45:22 TEAM "D" - Heather Perron, Kathy Alexander, Chuck Chivers, Jeremy Guerette @ 1:50:45 TEAM "E" - Helen Politis, Rob Rodenhuis, Terry Norris, Shirley Schram @ 1:49:24Congratulations to all who participated in this fun event . Pretty good times for a half marathon - If anyone wants their individual times - just send us an email and I will send them out to whom ever asks. We also had a great breakfast following at Alternate Grounds.For anyone wanting more racing - Crim is in August, Bluewater Health 5, 10, and 21.1 is on September 7th PLUS FoF is starting to work on details for the MoRun in November (As well as all of your goal races!!) . For anyone training for 10KM for BWH - there is a new training program listed which is more intense than the intermediate one listed in our programs. ALSO as listed on the schedule for this week - there may be a contingent going to Arkona next Saturday - stay tuned for an email and or a posting on FacebookA lot of things are changing right now in the world of athletics and training. I am sure you have heard your coaches speak about recovery, making a statement about a body at rest does not heal - well guess what?! - the adage about R.I.C.E. (Rest, Ice, Compression and Elevate) has been proven wrong. Ice actually delays the healing process and the use of it came into being because a severed limb was suppose to be packed in ice so that it would be OK to reattach = delay decay (healing) process. The body's natural healing process includes inflamation to stop bleeding and then swelling because the junk from the trauma stays in the area. Swelling can be reduced by using the muscles around the wounded area to pump the lymph system to carry away the junk to allow the blood to restore homeostasis to the area. "Garbage OUT Groceries IN"There is a book and a couple of videos if you would like to investigate further.http://www.amazon.ca/ICED-The-Illusionary-Treatment-Option-ebook/dp/B00FXIT8Q6http://www.youtube.com/watch?v=HTcXmx3Rot4http://www.youtube.com/watch?v=aPkO4niu7vg﻿Many of you know that I am a Nutritionist and I am sure, (as I was taught), many of you believe that carbohydrates supply / fuel your body for sports. A high carbohydrate low fat diet was championed in the 1970 because of studies that showed that fats - saturated fats in particular - raised chlorestoral and caused heart disease. Well, guess what - those studies were flawed!!?? Carbohydrates, especially simple and processed ones (sugar) causes weight gain, hunger for more carbohydrates which eventually causes diabetes!!! Trans fats are bad and the world has pretty well eliminated them, however saturated fats do NOT create a problem, in fact now, most studies suggest that a "Low Carbohydrate High Fat" diet allows you to lose weight safer and quicker plus in sports, burning fats instead of carbs draws on a much larger energy supply which will eliminate the "BONK" - aka running out of energy - especially in longer endurance events. Following are some resources for you to investigate. A high fat diet can be accomplished with or without being vegetarian and please do not mistake this for high Protein - Protein should be limited as well as carbohydrates - high fat is what we want to fue. I have read and listened to this literature and now will proceed to do a trail on myself to see the effects:﻿Good Calories / Bad Calories by Gary Taubes = technical readWhy we get Fat and what to do about it by Gary Taubes = layman's version of Good Calories Bad CaloriesThe Art and Science of Low Carbohydrates (see books for Living and or Performance)We could devote a short talk on either of these subjects as a Wednesday night topic "IF" there is interest?? Let us knowDick for FoF

So we were all whining last winter when it seemed the cold days and snow would never end.....well now it's time to enjoy the warm weather, the sunshine and amazing long days......fantastic running weather!

With the great weather, racing opportunities are everywhere and this week, we'd like to congratulate all those who participated in the St. Clair River Run (lots of FoF athletes there!) and the Bluewater Triathlon. Everyone turned in great performances and many were rewarded with PB's or age group placings. One thing we encourage everyone to do after a race, is pick one aspect of the race they could have improved....pacing....nutrition....mental focus.....taper?? Think about this and next time you race, try to improve.....doing this will help you to be a better runner!

This coming Saturday (July 26) we'll be holding our annual Half Marathon Relay and barbecue. We know many of you are interested in doing this but haven't registered yet so please do so now!! Click on this ﻿LINK﻿ and you'll pull up the registration form. Friends and family are also welcome.....anyone who can run 2.3 k !! If you're concerned about getting your long run in, talk to us!! You can do the run on Sunday or you can incorporate the relay into your long run on Saturday morning. After the run, we'll start setting up for the barbecue. We'll provide water, paper plates and cutlery, and Jeff Hodgson has graciously agreed to bring his barbecue. Anyone who's running is encouraged to bring something to BBQ and a dish to share with others.

It's still early but we wanted to start people thinking about Mo' Run Sarnia 2014. We'll be holding the race again this year (5k run/walk, 10 & 16k run) on November 23rd. If anyone knows of anyone who like to sponsor the event please let us know. We also need volunteers to help organize and promote the event so if you have some extra time for a great cause, it would be much appreciated.....just let us know!

As always, if anyone has questions about your training, or any of our plans, please ask us at one of the group runs, or send us an email.

To all Couch 2 5k - keep up the great work. I see you dedication, I love the smiles, you are well on your way to accomplishing your goal.

July 19th is a big day. 3 big events are happening and some of you are partaking in anyone of them. St. Clair River Run - Cal will be down there to motivate, Tri/Du in Bright's Grove and the MS Ride. Congrats and Good luck to all of you. Dennis and I will be at On Edge to runJuly 26th is the 3rd annual FoF HM relay. This is your day of fun. Yes I know you are all looking at your training plans and wondering why your coaches have put that in. Two reasons: FUN and to test your race place. You can switch your long run to Sunday. We, your coaches will be at the park that morning not On Edge so sign up, we made it real easy to do. Click on the link on the www.feetonfire.ca page and it will put you on the form. pick how many loops and your 5k race pace/time. we make the teams, you get all the fun, we have a BBQ when done. Jeff Hodgson is gifting us his bbq for the morning. bring your meat, a sharing side dish and get ready for camaraderie with your fellow runners and maybe a little smack talk between teams. Anyone can do this no matter your pace, new or veteran we make it equal. Have you given us your goal. All the training plans are up all you have to do is click on the link and corresponding plan or follow the blog.Bluewater Health is up on our front page, click and follow along to sign up. VOlunteers are also needed. Routes are done and posted.Enjoy - Stefania

﻿It can not get much better than this. Sunny Days & Cool Breezes, = just beautiful running weather - AND - that does not even take into account the great people we have to run with. Thanks everyone - ENJOY the fact that you can run and spend your time improving your health and your running!﻿As the days get warmer, everyone has the option of doing their runs in the early AM (when it is cool) and then maybe coming out on Monday and Wednesday nights to do a shorter recovery run with the group. Two (2) runs per day (as long as the second one is shorter and easy) is a great way to take up your mileage without injury﻿Great Q&A last Wednesday = thanks for coming and thanks for the questions. I just want to clarify the answer to one of the questions. We talked about running 10 minutes & then walking 1 minute. This is a system developed by Jeff Galloway and used by the Running Room. Feet on Fire encourage people to run steady in order to keep your momentum, since we feel that this gives overall better results HOWEVER - at the end of the day - "IF" something works for you - then do it. The most important fact is that you don't quit - keep running anyway that helps you stay motivated. Please also know that you can ask any of the coaches a question by sending an email to feetonfirerunning@gmail.com Stef, Cal and myself see these emails and will try to answer all questions as they come in.﻿ANOTHER REMINDER - SATURDAY JULY 26th IS FOF HALF MARATHON RELAY. There is a sign up form on the FOF Web Site front page. Please go there and fill out your entry = FREE - AND - since it is on our front page your friends and family are welcome to sign up to come and join in the fun.ANOTHER RACEThe St. Clair River Run is a scenic 10K Run, 5K Walk/Run, & Kids Minnow Run on July 19th, 2014 along the St. Clair River Trail.NUTRITIONThere is a lot going on with Nutrition right now. Some of the concepts that we have been following for the last 30 years = low fat / high carbohydrate diets have been questioned because they were based on research that was flawed. Dr Timothy Noakes who wrote the LORE OF RUNNING (a Bible for Runners) and more recently WATERLOGGED has done some blogging about a new way to eat - interesting to say the least. If you are interested please have a look at these linksCereal Killersorhttp://letfatbethymedicine.comBTW - this is not an endorsement of this method - it is for information onlyEnjoy your weekDick for FoF